As we get older, we may have a few more aches and pains, as well as a few extra pounds here and there. If we stop taking care of ourselves, the effects can add up which can lead to disease, limited mobility, and even an early death. But with a few small changes, you can easily extend your life and quality of life.
Fruits and Vegetables
According to the BMJ (formerly the British Medical Journal), researchers found that eating fruits and vegetables can significantly affect your risk of death. The researches looked at 16 studies that ran between 5 and 26 years and found the risk of death dropped 5% with every serving of fruits and vegetables participants ate per day. The more you eat, the more you’re protected – up to 5 servings a day.
Another study (conducted by Brigham and Women’s Hospital and Harvard Medical School, Harvard School of Public Health, the Dana-Farber Cancer Institute, Richard M Fairbanks School of Public Health, and Indiana University) followed 76,464 female and 42,498 male health professionals in the US for up to 30 years.
The researchers found those who ate 28 g of nuts (about a small handful), seven or more times per week had a 20% reduced risk of death. Eating nuts was associated with a reduced risk of death from any cause during the study, and the more frequently nuts were eaten, the lower the risk of death.
According to the Journal of the American College of Cardiology, running just 5 to 10 minutes a day can add years to your life. Researchers followed 55,137 adults for about 15 years and found that running even just 7 minutes a day can reduce the risk of death. The study participants who ran regularly had a 30% reduced risk of dying from any cause and a 45% reduced risk of dying from heart disease – the number one killing disease! Those who ran the entire 15 years, cut their risk of heart disease in half!
Keep your eyes open for a recipe coming this week with delicious life extending powers – minus the running, that’s your homework! Get to it!
Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.